11-16-06 High Pulls and Front Squats w sled and speed endurance

Clean Grip High Pulls w mini bands- 125 + bands/1 x 6, 135 + bands/1, 145/1 + mini bands
Front Squats- 525/1
Bench Crossovers
RDLS

Sled Pushes- 45 lb for 20 yards x 5
Speed Endurance Work- Jog 15y, Sprint 15, Jog 15, Walk 15, then repeat for 5 reps without stopping.

11-14-06 Dynamic Bench & Overspeed Training

Bench- 315/3 x 6, 365/2, 385/1
DB Ext- 60/6x6
Pullups Close- 3x10
Rotator Work

15 yd sprints w bungee cord x 5 sets
15 yd sled pushes- 90 lb x 4

11-13-06 High Pulls and Speed Squats

High Pulls with minis doubled snatch grip- 90 k + bands/3, 100k + bands/1, 110 + bands/1, 120/1 + bands
Box Squats- 405/2 x 6, 495/2, 605/1
Box Jumps
Snatch Grip RDLs
Abs
Glute Hams

11-12-06 Bench Work that finally went well

Cambered Bar Bench w a two board- 255/5 x4, 325/3, 355/3 all felt easy, but I cut myself off.
Tricep Ext superset w pushdowns
Rows
Rotator Work

I am committing to a powerlifting in January. I plan to get back to normal there.

11-11-06 Lower Body & prowler sprints

Sorry for the vacation, but I am ready to go now.

Front Squat 505/1 easy raw of course
Weighted Vest 40 lbs bench crossovers- 3x6
RDLS Snatch Grip- 315/6x3

Prowler w 45 lb plate 50 yd sprints- 5 reps w one minute rest

Then I puked for the first time in at least five years. Got a little on my car, Woops!